Wheat germs - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Wheat germs

Wheat germs consist of 9% fat, 28% protein, 31% carbs, 18% fiber and 11% water. With 347 of calories per 100g Wheat germs are 108% higher than other foods in Cereals and flours. In total 23% of the calories in Wheat germs are from fat, 32% from protein and 36% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 0
  • High in carbs 3.1g carbohydrates per portion of 10g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in zinc Covers 0.1% of Zinc RDA per portion
  • High in iron Covers 0.1% of Iron RDA per portion
  • High in magnesium Covers 0.1% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.1% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.2% of Vitamin B1 RDA per portion

Can you eat Wheat germs for a low carb diet?

With 3.1g of carbs and a Glycemic Load of 0 in a portion of 10g, Wheat germs should be avoided for a ketogenic diet due to the high percentage of carbs. Wheat germs contain low amounts of Fructose, are high in Gluten and have no Lactose.

Wheat germs: nutrition facts & data

Nutrition facts
per 100g
Wheat germs
avg Cereals and flours[1]
Calories (kcal) 347.0 319.8
Fat (g) 9.0 2.3
Protein (g) 28.0 9.1
Carbohydrates (g) 31.0 62.5
Mono- & Di-Saccharides (g) 15.0 62.5
Polysaccharides (g) 15.0 62.5
Fibers (g) 17.7 7.1
Sodium (mg) 5.0 5.3
Water (g) 11.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (10g) of Wheat germs contain:

  • 34.7 Calories
  • 0.9g of Fat
  • 2.8g of Protein
  • and 3.1g of Carbs
  • 0.5mg of sodium - 0.0% of the RDA for sodium.
  • 29.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.9mg of Zinc - 0.1% of the RDA for Zinc.
  • 0.9mg of Iron - 0.1% of the RDA for Iron.
  • 105.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Wheat germs you get

  • 0.90 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.29 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.57 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Wheat germs?

Vitamins
per 100g
Wheat germs
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 25.0 1.2
Vitamin B1 / Thiamine (mg) 2.0 0.3
Vitamin B2 (mg) 0.7 0.1
Vitamin B6 (mg) 0.5 0.3
Vitamin B9 / Folate (μg) 520.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 60.0
[1] average of Cereals and flours

Are Wheat germs rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (10g) for Wheat germs of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Wheat germs

Minerals
per 100g
Wheat germs
avg[1]
Magnesium (mg) 290.0 92.7
Zinc (mg) 8.6 2.2
Sodium (mg) 5.0 5.3
Calcium (mg) 50.0 34.2
Iron (mg) 8.5 3.0
Potassium (mg) 1,050.0 298.5
Phosphorus (mg) 1,000.0 257.3
[1] average of Cereals and flours

Are Wheat germs high in minerals?

info

Again, for every mineral contained in Wheat germs we looked at the portion size (10g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Wheat germs

31.0% of Wheat germs are carbs, per serving of 10g that makes 3.1g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Wheat germs
avg[1]
Monosaccharides (g) 15.0 1.4
Polysaccharides (g) 15.0 60.3
Total carbs (g) 31.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Wheat germs?

The Glycemic Index of Wheat germs is 0, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Wheat germs

  • are high in Gluten
  • have no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Wheat germs

Of the 9.0g total fat per 100g in Wheat germs, 1.8g are saturated fatty acids (SFA), 5.0g are monounsaturated fatty acids (MUFA) and 1.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.